Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Superset the following two movements according to the rep schemes below. Increase weight on the Front Squats on each round.
— Front Squats: 10-8-8-6-6-6x — Start @ 65% and increase each round.
** Record heaviest lift in Wodify!
— Ring Dips: 18-15-12-9-6-3x
— Tricep Box Dips (Scale): 30-25-20-15-10-5x
B. If you finish early, practice one of the following:
— Doubles (or Unbroken Singles)
— Pull-Ups or Toes-To-Bar
WOD: CrossFit Games Open 12.4 — SEE BELOW —
STR A: Front Squat (SEE ABOVE)
WOD: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
— 150 Wall Balls**
— 270x Singles
— 45x Pull-Ups or Ring Rows
** Due to lack of Wall Ball size variaty, Atlete may pick Wall Ball size of their choice.